I've been lurking here for a while and hadn't planned on posting, but here I go anyway.
Background: M56, 6'1", 162-165 lbs.
When race ready, I'm really a middle distance track guy (800-1500-mile). But I've not been race ready since 2011 because of Achilles/heel surgeries in 2012 & 2013, then a host of other issues since. In the time since, I've been a heavy ElliptiGO rider - nearly 37,000 miles since early 2014. But I've not been able to put together 6 straight months of even light jogging in 8 years. I'm at 5 months now (after missing most of the first half of the year) running first 3 and now 4 days a week, supplemented by riding.
Target race is CIM , goal time is sub 2:55. That's what I ran in my one and only marathon, which was CIM in 2011.
Marathon training started last week of August, when I ran 18 @ 7:12 pace for 41 total on 4 days. The weeks since:
W/E 9/1 - 4 runs, 20 @ 7:11, hill repeats; 43 total; 104 miles riding on 5 days
W/E 9/8 - 3 runs, mile race @ 5:09; 21 total; 188 miles riding on 7 days
W/E 9/15 - 4 runs, 19.5 @7:30 felt crappy (planned 22), 3 miles tempo & 2 miles @ MP; 42 total; 141 miles riding on 6 days
W/E 9/22 - 4 runs, 5x mile 5:53 - 5:48; 34 total; 206 miles on 5 days with one 100miler
W/E 9/29 - 4 run, 22@ 7:02, 3 miles on/off 200s; 45 total; 88 miles riding on 5 days
W/E 10/6 - 4 runs, 6x 800 @ 2:50; 43 total; 94 miles riding on 5 days
W/E 10/13 - 4 runs, 22 @ 7:05; 44 total; 98 miles riding on 5 days
W/E 10/20 - 4 runs, 2x 1.5 tempo; 5x mile 5:54 to 5:42; 32 total; 150 miles riding on 6 days
W/E 10/27 - 4 runs, 24 @ 7:04, 16x 400; 49 total; 92 miles riding on 4 days
W/E 11/3 - 3 runs, 20 mile race @ 6:30 pace. Shocked the hell out of me - expected 6:45 pace. 34 total; 101 miles riding on 5 days
W/E 11/10 - 5 runs, 15 w/ 12 at MP; 48 total; 56 miles riding on 3 days (out of town)
W/E 11/17 - 2 runs, missed 4 days sick; 20 with 3x 4miles @ 6:30; 6:52 average overall; 32 total; 48 miles riding on 2 days (sick)
W/E 11/24 - 4 runs, 13.1 @ MP; 136 miles riding on 6 days
Taper mode now; today's workout was 1.5 miles @ 5:55 pace plus easy jogging.
Over these weeks, my daily runs were typically 7-8 miles and have increased in average pace from 7:15ish to around 6:50ish. Prior to the 20 mile race, my CIM goal was just to break 3 hours, but now I think 2:55 is the goal.
Hopefully after this, I can get back to track training and masters track racing.
Good luck to you at CIM, HarryPlopper.